Carb Consumption On Keto: How Often Is Healthy?

The ketogenic diet, or keto, is a very low-carb, high-fat, and moderate-protein diet that is often used to lose weight. It typically involves restricting carb intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates. While the keto diet is popular, it can be challenging to stick to due to the drastic reduction in carbs and the resulting lack of energy and carb cravings. This has given rise to keto cycling, which involves following the keto diet for a certain period and then taking a day or more off. However, it is important to note that simply cutting back on carbs is not enough for sustainable weight loss, and a well-balanced diet and exercise are crucial for optimal well-being.

Keto dieters should eat 20-50 grams of carbs per day

Keto Diet and Carb Intake

The keto diet is a very-low-carb, high-fat, and moderate-protein diet that is often used to lose weight. It typically involves restricting carb intake to 20-50 grams per day to reach and maintain ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates. This carb range usually applies to someone on a 2,000-calorie-per-day diet but works for most individuals wanting to get into ketosis.

The Benefits of Keto

Ketosis is linked to weight loss, better glucose control, and improved cholesterol. It is also perfect for endurance athletes as it allows them to fill up on 100 grams of carbs, burn through them, and then switch to burning fat. This is because their bodies are so well adapted to ketosis that they can easily tap into body fat for fuel, which can run them for much longer than glycogen.

Determining Your Carb Limit

People respond to keto differently, and factors such as physical activity and stress levels can affect how many carbs an individual can tolerate. The lower your carb intake, the quicker your body enters ketosis. If you are a beginner, it is recommended to start with an upper limit of 50 grams per day and gradually reduce your carb intake. This approach is more manageable and can help reduce the unpleasant symptoms of the "keto flu," which include fatigue, elevated heart rate, and insomnia.

Types of Carbs to Consume and Avoid

It is important to choose foods with the fewest carbs per serving. As a general rule, most vegetables that grow above the ground and fruits that are not very sweet are keto-friendly. Berries, such as strawberries, blueberries, and raspberries, are good choices, as well as dark chocolate with at least 70% cocoa. Bread, baked goods, and traditional sweeteners are best avoided.

Adding Carbs While in Ketosis

If you are an athlete or simply want to make keto a long-term lifestyle, you can try the cyclical ketogenic diet, which involves eating more carbohydrates one day a week. This can be beneficial for mental health and provide a break from the strict keto diet. However, it is important to note that having too many carbohydrates can make it difficult to get back into ketosis.

Other Considerations

It is crucial to pay attention to electrolytes, especially for keto dieters who are athletes and experience side effects attributed to a lack of carbohydrates. Eating vegetables is important, as they provide electrolytes like calcium and magnesium chloride, which are essential for electrolyte balance.

In conclusion, keto dieters should aim for a carb intake of 20-50 grams per day to reach and maintain ketosis. This range may vary depending on individual factors, and it is important to monitor your body's response to determine your unique keto carb limit.

Carbs are best eaten before a workout

The keto diet is a low-carb, moderate-protein, and high-fat diet that is popular for aiding quick weight loss. It requires the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve ketosis, you typically need to consume only 20-50 grams of carbs per day. However, the keto diet is challenging, and not everyone can sustain it due to the unpleasant keto flu symptoms, which include fatigue and fuzzy thinking.

Carbohydrates are one of the three primary macronutrients, and they are the body's main source of fuel. Eating carbs before a workout can provide the body with the energy it needs to perform well, especially for cardiovascular and resistance exercises. The type of carbohydrates and the timing of consumption are essential to maximise the benefits.

Simple vs Complex Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbohydrates are sugars that provide a rapid rise in energy and are found in foods such as white bread, white sugar, pasta, sugary drinks, and fruit juice. On the other hand, complex carbohydrates include fibre or starch and provide a slower, more long-lasting source of energy. Whole-grain foods, fruits, vegetables, whole grains, legumes, nuts, and seeds are good sources of complex carbohydrates.

Timing of Carbohydrate Consumption

The timing of carbohydrate consumption depends on the type of carbohydrate and the intensity and duration of the workout. As a general guideline, complex carbohydrates should be consumed two to three hours before exercising, while simple carbohydrates can be ingested 30 to 60 minutes before a workout for a quick energy boost. For intense or prolonged workouts, consuming 30 to 60 grams of carbohydrates every hour is recommended.

Benefits of Eating Carbs Before a Workout

Eating carbohydrates before a workout has several benefits. Firstly, it ensures the body has enough energy to perform optimally during the exercise. Additionally, consuming the right amount and type of carbohydrates can help prevent a drop in energy during the workout, allowing for a more consistent performance. Eating carbs before a workout can also aid in weight loss, as the body uses the carbohydrates for energy instead of storing them as fat.

In summary, carbohydrates are best eaten before a workout to maximise energy levels and improve performance. By choosing the right type of carbohydrates and consuming them at the right time, individuals can enhance their workouts and achieve their fitness goals while also supporting their overall health and well-being.

Keto dieters can eat carbs closer to bedtime to prevent insomnia

The keto diet is a low-carb, high-fat eating plan that shifts the body's metabolism into a state called ketosis, where fat is used for energy instead of carbohydrates. While this diet is popular for weight loss and its potential health benefits, it can also cause insomnia, or "keto insomnia", in some people. This is characterised by difficulty falling asleep, fragmented sleep, and fatigue or sleepiness during the day.

If you're on the keto diet and are experiencing insomnia, there are several strategies you can try to prevent or manage it:

• Gradually reduce carbohydrates: Instead of cutting out carbs completely, try eliminating one type of high-carb food, such as grains, for a few days or weeks, then move on to sugary desserts, starchy vegetables, and fruits. This can help reduce feelings of discomfort and deprivation. Swap high-carb foods for low-carb options like shirataki noodles or cauliflower rice.
• Consume carbs later in the day: Eating carbs before bed can help with sleep since they increase brain tryptophan, which is then metabolised into serotonin and melatonin, making you sleepy. Focus on keto-friendly carb sources like cauliflower, nuts, and avocados.
• Get enough electrolytes: Electrolyte imbalances can trigger keto flu symptoms and insomnia. Eat a variety of electrolyte-rich foods like broccoli, watermelon, chicken, canned tuna, and strawberries. Also, drink plenty of water and consider a keto-friendly electrolyte drink.
• Eat keto-friendly foods with sleep-promoting nutrients: Include foods rich in magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples are almonds, spinach, dark chocolate, beef, poultry, cheese, eggs, and salmon.
• Follow a consistent sleep schedule: Stick to a specific bedtime and wake-up time, and get 7-9 hours of sleep each night.
• Exercise regularly but not close to bedtime: Exercise can help relieve insomnia and speed up ketosis and weight loss. Avoid intense nighttime exercise as this may interfere with sleep.
• Practice relaxation techniques: Wind down before bed with a relaxing routine like reading or listening to soft music.
• Avoid caffeine close to bedtime: Cut back on coffee and avoid it 6 hours before bed.
• Limit the use of electronics at night: The blue light from screens suppresses melatonin. If you can't avoid electronic devices, use blue light-blocking glasses or turn on the night shift setting on your phone.
• Keep intermittent fasting periods short: Intermittent fasting can interfere with sleep, so avoid extended fasts and stick to 12-16-hour fasts instead.

Remember, keto insomnia is usually temporary and will resolve as your body adapts to the new diet. However, if you're still having difficulty sleeping, consult your healthcare provider.

A cyclical ketogenic diet involves eating more carbs one day a week

A cyclical ketogenic diet (CKD) involves eating more carbs one or two days a week. This is also known as keto cycling or carb cycling. On a standard ketogenic diet, you eat a maximum of 20 to 50 grams of carbohydrates per day. On a cyclical ketogenic diet, you follow a standard ketogenic diet for five to six days and then have one or two "refeeding days" where you eat more carbs.

On refeeding days, you consume more carbs in order to break ketosis. Carbs should comprise 60-70% of your total calories. You can get these extra carbs from whole-wheat or brown-rice pasta, sweet potatoes, beans, and quinoa. It's best to avoid unhealthy sources of carbs like white bread and baked goods, as well as foods and drinks that are high in sugar.

The cyclical ketogenic diet is popular among athletes and those seeking muscle growth and improved exercise performance. It can also help to decrease keto-related side effects, add more fiber to your diet, and make the keto diet easier to stick to. However, there is limited research on the cyclical ketogenic diet, so it's not known whether it is more effective than a standard ketogenic diet for improving athletic performance and building muscle.

If you're thinking of trying a cyclical ketogenic diet, it's recommended that you follow a standard ketogenic diet for a few weeks or months first, to give your body time to fat-adapt and make it easier to return to ketosis after eating carbs.

Eating too much protein can prevent ketosis

The keto diet is a low-carb, high-fat, and moderate-protein diet. The body enters ketosis, a metabolic state in which it burns fat for fuel instead of carbs. However, eating too much protein can prevent or impair ketosis.

Protein digestion triggers the release of insulin and glucagon, two hormones that regulate energy. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells. On the other hand, glucagon triggers glycogen breakdown, fat burning, and the production of ketones. The ratio of insulin to glucagon determines the effect on ketone levels. If insulin levels are higher, ketone production will be reduced, and vice versa.

While protein is essential for health and has important functions like growth, structure, and energy production, excessive protein intake can lead to higher insulin levels, which may kick you out of ketosis. This is because protein has a moderate insulin-stimulating effect, and increased insulin levels decrease fatty oxidation, inhibiting ketone production. Additionally, research suggests that the amino acid alanine may suppress ketone production.

The impact of protein intake on ketone levels may depend on insulin resistance or sensitivity. Individuals with type 2 diabetes or insulin resistance may experience a more significant increase in insulin levels after protein intake, impairing ketone production. In contrast, healthier and more insulin-sensitive individuals may not experience any insulin increase and can consume more protein without affecting ketosis.

To maintain ketosis, it is crucial to find your ideal protein intake. This can be done by manually calculating keto macros or using a keto calculator. Gradually increasing protein intake and monitoring ketone levels can help determine your upper limit. Staying within the recommended protein range (30% of daily calories for a standard keto diet) or between 0.73 and 1 gram of protein per pound of body weight is generally recommended. However, those who are older, more active, or have specific health conditions may require adjustments.

Frequently asked questions